Kiefer Background

Mid-Month Recovery Swim Workout

By Stacey Kiefer, Masters Swim Coach

November 11, 2013

Swim Workout Description:

This workout focuses on shorter, easier sets, to allow your body to get ready for hard holiday workouts.

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
100 alternating kick on side/kick on back by 25
200 IM drill/swim by 25
4 x 25 - choice, focusing on a perfect stretched out stroke
700 yards

Main set:
300 pull with paddles and buoy breathing every 3rd and 5th stroke alternating by 50.
300 yards
1000 cumulative yards

6 x 75 - completed as 25 kick really hard with board (no fins) - drop the board - go right into 50 swim moderate tempo pace, your choice of stroke - :10 rest
450 yards
1450 cumulative yards

4 x 50 drill completed as odds free drill of choice, evens non-free drill of choice - :10 rest
200 yards
1650 cumulative yards

6 x 75 - completed as 25 pull really hard with buoy (no paddles) - drop the buoy - go right into 50 swim moderate tempo pace, your choice of stroke - :10 rest
450 yards
2100 cumulative yards

4 x 50 completed as odds scull of choice, evens butterfly kick on back - be sure to do at least 4 kicks underwater off the wall - :10 rest
200 yards
2300 cumulative yards

From the middle of the pool, working on turns:
4 x 50 - 1 of each stroke, hard in and out of the turns - :10 rest
4 x 25 - 1 of each stroke, all fast - :15 rest
Focus on good turns, tight streamlines out of the turns, hard underwater kick, and clean breakouts.
300 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 easy free
200 alternating kick on side/kick on back by 25
300 IM drill/swim/drill by 25
4 x 25 - choice, focusing on a perfect stretched out stroke
1000 yards

Main set:
600 pull with paddles and buoy breathing every 3rd and 5th stroke alternating by 50.
600 yards
1600 cumulative yards

12 x 75 - completed as 25 kick really hard with board (no fins) - drop the board - go right into 50 swim moderate tempo pace, your choice of stroke - :10 rest
900 yards
2500 cumulative yards

8 x 50 drill completed as odds free drill of choice, evens non-free drill of choice - :10 rest
400 yards
2900 cumulative yards

12 x 75 - completed as 25 pull really hard with buoy (no paddles) - drop the buoy - go right into 50 swim moderate tempo pace, your choice of stroke - :10 rest
900 yards
3800 cumulative yards

8 x 50 completed as odds scull of choice, evens butterfly kick on back - be sure to do at least 4 kicks underwater off the wall - :10 rest
400 yards
4200 cumulative yards

From the middle of the pool, working on turns:
4 x 50 - 1 of each stroke, hard in and out of the turns - :10 rest
8 x 25 - 2 of each stroke, all fast - :15 rest
Focus on good turns, tight streamlines out of the turns, hard underwater kick, and clean breakouts.
400 yards
4600 cumulative yards

200 easy

*Kiefer swim workouts are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.